Comparing Nutrients in 1 pound Walnuts VS Fresh Orange juice

Macros Ratio

	Protein	Fat	Carbs
Walnuts	9%	84%	7%
Fresh Orange juice	6%	4%	90%

Macro Nutrients

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Energy	102% 2966kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	305% 296g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	87% 27.8g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	2574% 41g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1016% 173g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62g	36.3% 47g	130g per day for Men 19-50 years
Sugars	16.3% 12g	52.6% 38g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.56% 0.41g	13.3% 9.6g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.36g	% 8.2g	g per day for Men 19-50 years
Sucrose	% 11g	% 18.8g	g per day for Men 19-50 years
Fiber	80% 30.4g	2.4% 0.91g	38g per day for Men 19-50 years
Protein	123% 69g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	5.04% 45.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.7% 2.6mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	262% 78.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	111% 445μg	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	252% 227mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21% 3.18mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Walnuts	Fresh Orange juice	Recommended Dietary Allowance
Calcium	44.5% 445mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	799% 7.2mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	165% 13mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	171% 717mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	2.76% 0.064mg	2.3mg per day for Men 19-50 years
Molybdenum	212% 95μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	224% 1569mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	59% 2000mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	2.06% 0.23mg	11mg per day for Men 19-50 years
Water	0.5% 18.5g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Walnuts VS Fresh Orange juice per 1 lb

Compare the macro and micronutrient content in 1 lb of Walnuts versus 1 lb of Fresh Orange juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Walnuts vs Fresh Orange juice:

• 1 pound of Walnuts has 3.8 times more Vitamin B1, 5 times more Vitamin B2, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 13.4 times more Vitamin B6, 3.3 times more Vitamin B9, 17.5 times more Vitamin E and 27 times more Vitamin K than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 38.5 times more Vitamin C than English Walnuts.
• 1 pound of Walnuts have insufficient amounts of Vitamin C
• 1 pound of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both English Walnuts as well as Raw Orange juice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Walnuts vs Fresh Orange juice:

• 1 pound of Walnuts has 8.9 times more Calcium, 36 times more Copper, 14.6 times more Iron, 14.4 times more Magnesium, 243.9 times more Manganese, 20.4 times more Phosphorus, 2.2 times more Potassium, 49 times more Selenium and 61.8 times more Zinc than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 21.7 times more Water than English Walnuts.
• 1 pound of Fresh Orange juice lack sufficient amounts of Calcium, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Walnuts has 14.5 times more Energy, 326.1 times more Fat, 255.3 times more Saturated Fat, 825.5 times more Omega 3, 1313.6 times more Omega 6, 1.3 times more Carbohydrate, 33.5 times more Fiber and 21.8 times more Protein than Fresh Orange juice.
• While 1 lb of Raw Orange juice contains 3.2 times more Sugars and 23.6 times more Fructose than English Walnuts.
• 1 pound of Fresh Orange juice provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein